An Insider-Look at What This Integrated Nutrition Health Coach Eats

A breakdown of everyday meal habits that you can use to destress & elevate your mood

As an Integrated Nutrition Health Coach, I’ve come to understand the dynamics of how mind, body, and soul are inherently connected. I have also learned especially how much our diet can affect our mental health and mood. New research shows that the brain and gut are communicating constantly. Gut microbiome contributes neurotransmitters which regulates the brain’s activity, and there are specific foods that fuel our brains in crucial ways such as impacting our mental health and wellness.

What I eat to elevate my mental well-being

I believe everyone’s needs are somewhat uniquely different. Our bodies can react different to different diets, however eating natural whole foods and Super foods have been proven that our bodies need them on a regular bases to contribute to our mental wellness. I am not a registered dietitian and I won’t tell you exactly what to eat, but I can share with you my personal preferences which have helped me stay grounded, uplifted, and energized most of the time. It has benefitted my brain and body functioning.

Here’s is a daily food list of what I eat in a day.

1. Pre-breakfast

I wake and take a deep breath while still laying in bed, and say Thank you. I do a quick alignment session with my Creator and say my intention for my day. This energizes me naturally and gets me ready to have a GREAT day. Upon getting out of bed, I immediately drink a large glass of warm lemon water and additional glass with 1 tsp of organic raw green juice (PURIUM) which I place by my sink before I go to sleep. Hydration promotes cardiovascular health, keeps skin supple, allows muscles and joints to work better, and cleanses our bodies from the inside out. When we are not hydrated, our system is stressed, which affects our mood and we become anxious and inpatient. To effectively hydrate, I sip on water all day, including a glass of coconut water.

2. Breakfast

Breakfast is just not called “breaking your fast” for no reason. It truly is the most important meal of your day. It fuels the brain in order to energize your body and make you feel good. We stress more and feel hungry when we start our day without a powerful breakfast. I have been a breakfast person for many years, it is a non-negotiable for me. I feel my very best when I have taken the time to invest in my powerful meal to start the day. I typically scramble 2-3 eggs with spinach, sautéed fresh garlic, and chopped red bell peppers. It is a great Italian recipe I had found some time ago. I will have it with some avocado and Ezekiel toast. The good fat in avocado and protein in eggs, contains essential amino acids which helps regulating mood. And the spinach is packed with magnesium influences the system, which is associated with elevating mood.

3. Snack

I skip a snack if I am not hungry, as constantly eating puts the body in the state of digestion which isn’t necessary. If I feel hungry, I always have a snack on me. It helps to know that I have a healthy choice to snack on. I eat nuts around 4pm every day to fuel my brain and body and have energy to workout later. I also do this to manage my hunger prior to getting home and not run for carbs due to starvation. Nuts provide both protein and essential fats that boost brain functioning and mood. I also sip on Matcha fit tea, to get an energy boost with a jitters, mental alertness, and mood. Matcha is known for its benefits on the brain enhancing the production of alpha waves in the brain. These alpha waves contribute to enhancing relaxation and induces a profound feeling of mental clarity and focused mind. It also contributes to burning more calories and boosts metabolism.

4. Lunch

I like my lunch to be full of colors and packed with nutrient, protein, and antioxidants. I usually get a large bowl of roasted garden vegetables (carrots, broccoli, peppers) with a small portion of salmon or chicken. And occasionally small fresh fruit salad. Consumption of earthy whole foods like carrots in particular is a great source of fiber, vitamin K, beta-carotene, potassium, and antioxidants. Carrots improve eye health, weight loss, and have been linked to cholesterol levels management.

5. Dinner

Dinner time is mostly when I get creative and wild. I mostly have cauliflower rice with wild-caught salmon along with sautéed bell peppers and onions. This combo is packed with impressive health benefits including protein, vitamin B, antioxidants, Selenium, omega-3 fatty acids, weight loss, low carb alternative, and easy to prep. Cauliflower is an extremely healthy vegetable, packed with significant source of nutrients. It’s low fat, low calorie and contains vitamin C, K, B6, potassium, magnesium, and phosphorus. Additionally when food has tons of colors, It’s more appealing and I enjoy it on a deeper level. When we enjoy food and what we are eating, it directly affects our mental wellness.

The GREAT news is that eating for your mental health and over all well-being is not based on following a restrictive diet or a perfect diet, it’s really based on eating foods which are crucial for your mind and body and contribute to your mental state and mood.

Mood is an important factor for your mental health, so incorporating whole foods and super foods not only can enhance your mood and keep your mental health in check but also enhances your digestive system. What works for one person might not work for another. These three primary categories are important as I personally feel that they affect my body, mood, and well-being. Studies have shown that what contributes to stress, anxiety, and mood crashers are alcohol, sugar, and caffeine. With this, authentic wellness is all about listening to yourself and inner needs and making a mindful decision every time.

Our body systems and lives can be complex so listening to it must be a second nature in order to navigate our well-being. Because our brain and body are interconnected and collaborate in a powerful way, we must be intentionally in our daily practices and choices to live an empowered lifestyle.

Content courtesy of  Farrah Miller, an integrated nutrition health coach, author, and founder of FM Wellness. She specializes in mental health and nutrition for busy women.

Contributing Author, Farrah Miller

Farrah Miller is an integrated nutrition health expert, founder of FM Wellness, author, and a Female Empowerment Coach. An activist in the making, she wants to be the wave that can make a difference in the gender equality. To support that ambition she provides free mentoring to divorce and traumatised women who are going through an emotionally challenging time. Farrah works with women in their 20’s-40’s who want to improve their lives and appearance naturally, providing 1:1 coaching coaching, and 30-day courses which can be taken from your sofa, in your PJs!

Want to check her out? For a limited time, Farrah is offering a free eCoaching series “30 day to a New You”. Did you know that most habits can be broken if you can go 30 days without them…


You can keep up with Farrah on Instagram @farrahmiller_